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(Family Features)--A nutritious diet is crucial for overall health and well-being. While it's OK to indulge from time to time, it's important to make sure you're providing your body with appropriate nourishment.

There are many ways to help you add more of the essential nutrients you need into everyday meals, including these nutritious ideas from CocoaVia.

Sneak in More Fruits and Vegetables. You can bulk up the nutritional value of nearly any meal by incorporating fruits or vegetables directly into your recipes. Pureeing veggies is a good way to disguise textures or flavors you might typically avoid. For example, celery is a natural flavor enhancer for many types of broth soup. Adding finely pureed celery to the stock will add the flavor without the crunchy bits. You can also slip vegetables like spinach or carrots into smoothies, and depending on the base and fruit, you may never even taste them. Fresh, canned or frozen, fruit can give a boost of nutrition to dishes like oatmeal or pudding. You can also use purees (think applesauce) as a low-fat substitute for eggs and oil in baked goods like cake.

Go Frozen. Fresh fruits and vegetables provide a wealth of essential vitamins and nutrients, but you may be surprised that their frozen counterparts do the same. Frozen foods are often perceived as less nutritious, but they can contain just as many nutrients as fresh produce. In fact, since freezing often involves picking the food at its peak and then quickly freezing it, freezing can actually help retain vitamins more efficiently than refrigeration or canning; frozen vegetables can actually hold on to nutrients longer than fresh produce and are a great alternative when seasonal fruits and vegetables are unavailable. In many cases, frozen veggies also make it easy to experiment with better-for-you meals because the cleaning and prep work is already done. You can try adding them to soups, stir-fries, casseroles and even pasta dishes.

Cook Quickly. If you've historically shied away from cooked vegetables, you may find that proper preparation is the secret ingredient. Not only does overcooking veggies deplete their flavor, in most cases it also diminishes their nutritional value. Cook veggies lightly and quickly using methods like stir-frying or steaming to help retain water-soluble nutrients like vitamins B and C.

Get Saucy. You may think of dishes covered in rich gravy or sauce as unhealthy, and in some cases, you would be right. However, it's actually quite possible to create saucy dishes that taste terrific. Both tomato sauce and pesto add nutrients and can top pretty much anything, from pastas to grilled chicken. Tomato sauce contains lycopene, a bright plant pigment known as a carotenoid that has been linked to a range of health benefits. Pesto is traditionally made with healthy pine nuts and basil, but you can also get creative and prepare this light sauce alternative with options such as arugula, spinach and heart-healthy walnuts or pecans.

Consider Cocoa Flavanols. Another option to consider adding to your diet is cocoa flavanols. These plant-based phytonutrients are found naturally in cocoa, and research supports that these flavanols work within your body to help maintain healthy blood flow. While chocolate, including dark chocolate and natural (non-alkalized) cocoa powder, can be sources of cocoa flavanols, they are often not a reliable source of cocoa flavanols. The way cocoa is handled matters in the retention of these phytonutrients. However, one easy way to add cocoa flavanols to your routine is by incorporating a daily cocoa extract supplement, such as CocoaVia, which contains the highest concentration available in a cocoa extract supplement today.

Plush textures. From fleecy blankets thrown over every chair, to faux-fur pillows and rugs, having textures you want to lounge on will seriously up the cozy factor in your living space.

Soft lighting. Nothing derails a cozy home faster than harsh lighting. Add dimmers to your overheads and add ample accent lights on the walls and tables for a soft, warm glow.

Well designed storage. Clutter is the antithesis of a cuddly space. From properly organized closets to sneaky storage spaces (like under your sofa seats or automan), having a place to stow away your belongings that aren’t being used will create a sleek vibe.

Extra lounge areas. Move past the living room set for lounge spaces. An oversized sofa, a sweet day bed, a hammock, big cushy floor pillows--all of these lounge areas can up the cozy ante in your home.

Vacation is fun and exciting. But when traveling with children, things can get stressful--especially when you’re exposing young children to new experiences and taking them out of their routings. So how can you ensure your kids are relaxed and at ease while traveling?

According to Booking.com, parents said that the two most important things to avoid disaster were to bring travel games and books to occupy their little ones as well as having a first aid kit handy (both 43 percent).

This was followed by:

- Packing emergency snacks (42%)
- Covering kids in bug spray/sunscreen (41%)
- Making sure that they brought familiar comforts, so the space feels like a home away from home (33%)
- Packing key items (e.g. swimsuit/ski gear) separately or at the top of the suitcase (31%)
- Checking out the fastest way to the beach/ski slopes (28%)
- Packing travel adapters and chargers at the top of the suitcase (25%)
- Enrolling kids into a club prior to arrival (12%)
- Renting a stroller (8%)

Even so, two in five parents (41 percent) believe that the first 24 hours of a trip can be memorable - it's sometimes the trials, tribulations, excitement and drama that are the things which can really make a vacation special.

(Family Features)--Deciding to join the leagues of entrepreneurs launching a part-time small business can be a major personal and professional step. It's a way to stretch your creative muscles, build new skills, earn extra income from home and potentially unlock additional possibilities for you and your family in the future. It's also a significant investment of your time and talents, which is why it's important to choose the right "side hustle" for you.

Most part-time small business owners get started because they want extra income, low-risk wages, flexibility and the opportunity to contribute to the common good. However, these benefits are not enjoyed evenly across the many different types of businesses you may be considering. Learn to ask smarter questions about these highly sought-after benefits to make sure you find the right fit for you and your family:

1. Extra income: Many people seek a side job with a specific, money-oriented goal in mind. That can be increasing the monthly household income, saving toward a down payment for a new home or going on a vacation. In order to make the income you want, it's important to look at how much you can expect to earn on an ongoing basis. Look for a side gig that solves daily problems around necessities like cooking or eating to ensure your services are in-demand year-round.

2. Low-risk wages: The ideal side job is easy to start without heavy investment or training. An independent consultant business, for example, can provide low start-up costs, easy ways to join and the built-in appeal of an already established brand, so you can get to earning extra income faster. Before jumping on board, take time to learn the start-up costs associated with any part-time gig and how long it will take you to learn the necessary skills to recoup your investment.

"Starting a business can be a very expensive thing," Pampered Chef consultant Rachel Hanson said. "I was looking for something that was affordable and gave me everything I needed to get started."

3. Flexibility and family time: Being your own boss allows you to decide when you will work and when you won't, but some side gigs require work during "high-traffic" times that can detract from the freedom you are seeking. Be sure to pick a side hustle that fits your schedule and can be done at any time - or even from the comfort of your own home - if flexibility is important to you.

4. Work with purpose: If you get your drive from a powerful sense of purpose, like improving people's health or bringing families together, a side job that makes an impact is likely to give you the job satisfaction you need to succeed long-term. There are many franchise and direct-sales businesses that have strong charitable partnerships so you can give back locally while you earn extra cash. Beyond charitable work, look for roles where you are teaching important skills or solving common problems for your customers, beyond simply selling products.

Summer is the season of cranking up that good old AC unit. But if you’re in the market for a new unit, you may be confused by all of the offerings. What is best for you?

"Many homeowners assume that bigger is better when it comes to an air conditioning system, but this is not the case," says Mike Nicholson, owner of Nicholson Plumbing, Heating & Air Conditioning. "An oversized air conditioner can cause just as many issues as an undersized system can."

Problems with an oversized air conditioner

According to Nicholson, the air conditioning system has two jobs: it lowers the temperature of the home, and it removes moisture from the air. "If a unit is too large," he says, "it starts up and shuts down more frequently because it runs for only a short period of time to meet the thermostat set point. Then a few minutes later, it comes on and again runs for a short time. The rapid short cycling wears out the HVAC equipment out faster."

The more this occurs, the shorter the life of the system. These short cycles also impede the ability of the system to dehumidify the air as efficiently as a right size system otherwise would. In order to dehumidify the air, the system needs to run longer and not short cycle.

Problems with an undersized air conditioner

An undersized HVAC system does not put out enough air to properly cool the home and will struggle to reach the desired temperature. The unit may run longer than it needs to, as the space that it is trying to cool is too large for its output capacity. Not only will this drive up energy costs, but it will also put excessive wear and tear on the system. It may result in operational problems more frequently than it otherwise would. The long cycles of an undersized air conditioning system will result in very dry air in the home, as the HVAC system removes humidity from the air the entire time it is in operation.

If the homeowner is considering investing in a new air conditioning system for a new property or ready to replace an old, ailing system, it is important to work with a trained professional to ensure that the AC is of the right size for the home. If not, the homeowner will encounter a number of different issues while trying to cool the living space.

Trampolines offer hours of fun, and great exercise for kids and adults alike. However, trampolines can also be a major safety hazard.

The American Academy of Orthopaedic Surgeons recommends that parents and caregivers ensure the following to minimize and avoid trampoline injuries:

- Do not allow children younger than 6 years of age to use trampolines.

- Provide careful adult supervision, proper safety measures and instruction when trampolines are used for physical education, competitive gymnastics, diving training, and other similar activities.

- Allow only one participant at a time to use a trampoline.

- Ensure that spotters are present when participants are jumping. Somersaults or high-risk maneuvers should be avoided without proper supervision and instruction; these maneuvers should be attempted only with proper use of protective equipment, such as a harness.

- Place the trampoline-jumping surface at ground level.

- Ensure that supporting bars, strings, and surrounding landing surfaces have adequate protective padding that is in good condition and appropriately placed.

Looking to bolster the vibe in your office? You’re not alone. Maybe employers are looking to boost their office culture, which will attract the right talent, and keep your existing all-stars happy.

The Creative Group offers five tips for managers to foster an attractive, authentic company culture:

Add meaning to the job. The top driver of career satisfaction for creative professionals is doing worthwhile work, according to the Robert Half and Happiness Works study. Your team will be more engaged and enthusiastic if you assign them a variety of projects and make sure they understand how their contributions support your organization's overall purpose.

Create a learning environment. Show employees you are invested in their long-term career growth. Let staff attend trainings during business hours or send them to industry conferences, and ask individuals to share what they learn with their colleagues.

Be flexible. Many professionals want the freedom to work when and where they want. Consider offering telecommuting or alternative scheduling options if you don't already provide them.

Customize the workspace. Your physical environment can have a big impact on employees' moods and productivity. Construct spaces to accommodate different needs, like open areas for collaboration and private stations where staff members can concentrate free of distractions.

Keep it real. Fun perks like free snacks are great, but they cannot compensate for significant issues — like a culture of mistrust or lack of transparency. Potential hires will know if you're trying to woo them with cool perquisites to cover up problems.

Whether you have a brand new fridge or are trying to squeeze some extra life out of your old faithful, working to maintain your appliance before there is an issue is key.

Follow these tips to keep your fridge running smoothly for years.

Pay attention to the seals. When door seals loosen, your fridge will have to pump out extra cool air to keep your contents cool, which can put unneeded strain on the appliance. In addition to cleaning the seal to make sure it’s free from mold or food residue, you can slip a dollar bill in, close the door, and see if it stays in place. If it falls to the floor, have a service professional come to check your seals.

Keep it stocked. Regardless of how often you cook, keeping your fridge and freezer full will help it run more efficiently. More empty space means the fridge has to work harder to keep a low temperature. When the fridge stock is low, store beverages, grains, boxes of pasta or simply bottles of water to help create more thermal mass.

Make sure the temperature is right. Proper fridge temps should stay between 37 and 40 degrees Fahrenheit and the freezer at 0 degrees. Any higher or lower can strain your appliance.

Clean those coils. If your fridge coils are covered in dust, your appliance will have to work overtime. Twice a year, pull the fridge from the wall, unplug it and clean the coils with a soft brush or gentle vacuum.

It can be fun to cruise with your pet in the car. With the window down and Fido’s tongue out, driving can feel free and easy. However, you want to be mindful that your driving habits with your pet are as safe as they are fun.

PEMCO recommends following the following to keep pets and drivers safe when hitting the road:

The backseat is best. Because pets face the same front-seat injury dangers as a small child, pets are safest in the back seat - especially when using a harness.

Keep heads inside the vehicle. Feeling the wind in their fur can come at a high cost – not only can pets suffer injuries from flying road debris (even insects can seriously wound a dog's eyes), they can develop respiratory trouble from forcing cold air into their lungs.

No riding in pickup beds. While it may be legal in some areas, it's still a bad idea. In a serious crash, even a crated dog has minimal protection.

Talk to a vet. A veterinarian may be able to suggest ways to ease the trip for any beloved cats or loyal dogs who aren't happy travelers.

(Family Features)--Every year, monarch butterflies embark on a 3,000-mile migration across North America. This feat of endurance lasts eight months, spans three countries and captivates people worldwide.

These graceful pollinators rely on milkweed for feeding and reproduction, but over the last decade, a reduction of milkweed habitats has occurred along the butterflies' flight path. The decline of any species can be a threat to natural diversity.

When the weather starts to warm each year, monarchs make their way north from Mexico to begin breeding. Upon arriving in Texas, the butterflies begin to lay eggs on milkweed. Milkweed is the sole food source for monarch larvae, more commonly known as caterpillars. As milkweed plantings have diminished, so has the monarch population.

Environmentalists and butterfly lovers have taken notice of the monarchs' dwindling numbers. BASF, a company that serves farmers and agricultural customers, launched Living Acres in 2015. Living Acres is a research initiative designed to help farmers establish milkweed beds in non-cropland areas.

"The goal is to raise awareness about the important role milkweed plays in the monarch life cycle," said Laura Vance, biology team lead, BASF. "We also want to make milkweed planting easier by researching the most efficient ways to raise it and then offer that knowledge to growers nationwide."

Farmers and landowners can play an important role in helping increase monarch populations simply by starting a milkweed garden. With employee-tended monarch gardens, BASF is also sustaining butterflies at its manufacturing sites. The gardens are tended to ensure the milkweed is healthy and ready for the arrival of monarchs.

As summer approaches, caterpillars begin their metamorphoses, hatching and transforming into vivid orange and black butterflies.

"If you have milkweed planted somewhere in your yard, be sure to keep an eye out for those mesmerizing monarchs," Vance said. "You just never know when one might flutter by."

Once mature, the monarchs continue their journey northward, passing over cool valleys and prairieland. Monarchs look for resting places in open plains, often settling in beds of milkweed. Prime milkweed habitats include areas alongside cornfields, gardens, playgrounds and rural roadsides.

Some of the most popular flight paths include the Corn Belt and Interstate 35, a corridor that runs from Texas to Minnesota. Legislators implemented a federal plan to create habitable space along highways for monarchs by planting milkweed in ditches. This initiative offers food and shelter for weary butterflies and provides nursery sites for monarch eggs.

Monarchs then begin winging their way south to the oyamel fir forests of Mexico. They spend their winters there, crowded together on the tree branches for warmth, which can appear to transform the trees into blazing orange clouds. When warm weather returns the following year, monarchs resume their migration northward and continue the cycle of breeding the next monarch generation.

Establishing your own milkweed habitat is a great way to get involved and make an impact on the continued reign of the monarch butterfly.

For planting tips, visit Living Acres at Facebook.com/BASFLivingAcres.